Swim Workout #2

WARM-UP:

1x200 Free/ [Black-1] x50 Kick/ 2 x 50 Scull/ [Black-2]x25 Sprint @ 10 R

Pre-set: 3 rounds

4x50 Dead starts @ 50

1x200 Broken: 175 (Best time for 200) + 25 EZ @ 3:30

Main Set:

Target: 75s @ 2 / [RED-1] @1:30 base / 50s - 200 pace

• 75 Ez/500 [RED-1]/75 Ez/10 x 50s :50 Pace

• 75 Ez/400 [RED-1]/75 Ez/8 x 50s :50 Pace

• 75 Ez/300 [RED-1]/75 Ez/6 x 50s :50 Make it

• 75 Ez/200 [RED-1]/75 Ez/4 x 50s :50 Pace

• 75 Ez/100 [RED-1]/75 Ez/2 x 50s :50 Sprint

Warm-down: 

1x200 Kick/ swim/scull/pull/Build Down by 50

2x200 [WHITE1] Drill perfect technique